WOD:
A. Spend 20 minutes working on kettle bell drills in WOD and rope climb technique
B. Kettlebell Krazy “Not for the Fainthearted”
males 24kg/1.5 pood, females 16kg/1 pood
Complete 3 rounds for time of:
12 KBS
12 KB push ups
12 KB power snatch, 6 each side
12 KB goblet squats
12 KB power clean and press, 6 each side
1 15ft rope climb
REMINDER: Upcoming events this Saturday at CFHSV!
10am: Bring a Friend! You do not need to sign up for this WOD on MBO, and it will not count against your weekly visits. If you have more than one friend you would like to bring, feel free! Or, if you have a friend who would like to come, but you can’t make it, send them on their own!
11am: Squat Therapy Workshop! Please sign up on MBO to reserve your spot.
KettleBell Krazy!! It’s been a while…can’t wait to try it again! 🙂
I am ashamed to say it but today was my first day back at KCF since the open.
STRENGTH
Deadlift
Warmup then 3 x 80%, 3 x 85%, 3 x 90%
Last set should be Max Effort (ME)
CONDITIONING
‘the 40s’
20 MIN AMRAP
Thrusters x 40 (115/70)
T2B x 40
OHS x 40
Burpees x 40
Pullups x 40
Box Jumps x 40 (24/20)
and as if that wasn’t enough….
you get to run 200 meters at the 2, 6, 10 and 14 minute marks
as for my score lets just say I finished 🙂
And I’m sure it’s oh so cool and nice outside in Afghanistan. 🙂
16:03 RX
David M. and Kyle F. sped through this workout this morning like it was a warmup.
7:47 rx
You cheated…Damn dude! Crazy fast.
BTW when Mac posts his time he cheated too…HAHA
I finished my last rope climb, collapsed on the floor, ..and then I look up to see that Mac is already showered, dressed, and on his way out the door.
10:19 rx’d
10:58 side straddle pull ups no rope climbs.
Great programming though with the kettle bell.
9:39 Rx
8:26 rx
14:48 scaled to 12kg after 16kg snaches on left arm were not happening! Another great afternoon at CFHSV!
10:54 Rx’ed
8:55
The wheels fell off in round 3
15:38 Rx
18:40 kept the 1 pood but scaled the pushups and the ring rows